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3: Healthy Eating 101: A Simple Guide! · Hustle Minds

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  Speaker 1: Okay, So healthy eating it's like one of those things
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  Speaker 1: that feels like it should be simpler than it is,
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  Speaker 1: you know, totally.
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  Speaker 2: It seems like every other week there's a new diet
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  Speaker 2: or a new superfood everyone's raving about.
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  Speaker 1: Right, it gets overwhelming. So today we're digital the noise
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  Speaker 1: and trying to get back to like the fundamentals with
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  Speaker 1: Borgeois your own. He's this like digital marketing blogger from Spain,
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  Speaker 1: and he's got this really refreshing, practical take on healthy eating.
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  Speaker 2: Yeah. I like how he really emphasizes like tuning into
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  Speaker 2: your body and not getting bogged down with restrictive diets
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  Speaker 2: and you know all that.
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  Speaker 1: It's very approachable exactly. And he's really upfront about not
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  Speaker 1: being like a certified nutritionist or anything. Like he's sharing
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  Speaker 1: what's worked for him and what he's found through you know,
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  Speaker 1: his research and personal experience. So it feels more relatable. Yeah,
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  Speaker 1: less intimidating for sure.
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  Speaker 2: Yeah, for sure.
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  Speaker 1: Like he talks about this idea of like eating only
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  Speaker 1: when you're actually hungry, which I don't know about you,
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  Speaker 1: but I've definitely been guilty of like eating lunch just
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  Speaker 1: because it was lunch. Oh yeah, even if I wasn't
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  Speaker 1: even really that hungry, which is, when you think about it,
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  Speaker 1: kind of weird it is.
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  Speaker 2: And that's actually something Jiron talks about a lot, ditching
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  Speaker 2: those like rigid eating schedules and really paying attention to
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  Speaker 2: your body's natural hunger cues.
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  Speaker 1: It's so simple, but it's something most of us just
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  Speaker 1: like completely.
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  Speaker 2: Ignore exactly, and it plays into that whole idea of
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  Speaker 2: like mindful eating, you know, really being present during your meals,
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  Speaker 2: savoring your food, paying attention to when you actually start
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  Speaker 2: to feel full, which, let's.
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  Speaker 1: Be honest, is easier said than done these days. Oh absolutely,
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  Speaker 1: like we're constantly on the go, multitasking, scrolling through our
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  Speaker 1: phones while we eat.
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  Speaker 2: It's true, but there's a ton of research now that
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  Speaker 2: suggests that mindful eating can have some pretty significant benefits,
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  Speaker 2: not just for like weight management, but for our mental
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  Speaker 2: and emotional well being too.
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  Speaker 1: Makes you wonder how much better we'd all feel if
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  Speaker 1: we just like slow down a bit, right, So mindful
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  Speaker 1: eating check? Now, where's your own? Really throws? The curveball
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  Speaker 1: is with Brack. He's like totally against sugary cereals and
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  Speaker 1: all that. Yeah, he says we should be starting our
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  Speaker 1: day with protein and healthy fats instead, which.
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  Speaker 2: Honestly makes a lot of sense when you think about it, right, Like,
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  Speaker 2: when you start your day with a sugar rush, it
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  Speaker 2: usually ends up with an energy crash later on.
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  Speaker 1: Makes sense.
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  Speaker 2: But if you have something with protein and healthy fats,
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  Speaker 2: like maybe eggs with avocado or like a protein smoothie, yeah,
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  Speaker 2: it helps to stabilize your blood sugar, which means more energy.
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  Speaker 2: You know, you can focus better, and you're less likely
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  Speaker 2: to like crave those sugary snacks throughout the morning.
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  Speaker 1: He even suggests things like having a tortilla for breakfast,
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  Speaker 1: which I don't know if I'm quite.
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  Speaker 2: There yet, but it's definitely different.
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  Speaker 1: Yeah, it definitely challenges those like traditional breakfast ideas.
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  Speaker 2: It does, but it makes sense. You know, when you
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  Speaker 2: start your day with protein and healthy fats, it keeps
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  Speaker 2: you fuller for longer. So it's a much more, I
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  Speaker 2: don't know, sustainable way to start your day.
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  Speaker 1: Yeah, I can see that. And speaking of challenging conventions,
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  Speaker 1: Gerown also has some pretty pretty specific thoughts on the
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  Speaker 1: order in which we should eat our food too. Okay,
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  Speaker 1: so we're already kind of shaking things up with this
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  Speaker 1: whole mindful eating thing and rethinking breakfast right, and then
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  Speaker 1: Jerone hits us with this like food order concept.
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  Speaker 2: Yeah it sums a little strange at first, it does,
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  Speaker 2: but it's actually pretty fascinating when you, you know, when
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  Speaker 2: you really consider how our bodies process different nutrients.
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  Speaker 1: Okay, so break it down for me. How does this
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  Speaker 1: whole food order thing work?
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  Speaker 2: So basically Jern's big on starting with fiber okay, then
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  Speaker 2: you move on to protein, gotcha, and you save the
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  Speaker 2: carbs for a last.
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  Speaker 1: So fiber first, yeah, then protein yeah, and carbs at
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  Speaker 1: the end exactly. Okay, But like why why does the
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  Speaker 1: order even matter?
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  Speaker 2: Well, it all comes down to like managing your blood
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  Speaker 2: sugar levels, right and avoiding those energy spikes and crashes
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  Speaker 2: we were talking about earlier. So when you start with fiber,
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  Speaker 2: it actually slows down digestion, oh interesting, which helps to
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  Speaker 2: prevent that like rapid surge and blood sugar when you eat.
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  Speaker 1: So, like if you were having i don't know, like
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  Speaker 1: a salad exactly, that would be a good place to start.
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  Speaker 2: Perfect example, So salad veggies, Yeah, that's your fiber, gotcha.
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  Speaker 2: Then you add your protein in that second phase okay,
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  Speaker 2: and that gives you that longer lasting energy. It keeps
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  Speaker 2: you feeling fuller for longer.
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  Speaker 1: So then like your proteins would be like what like chicken, fish, tofu.
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  Speaker 2: Peans, lentils, all those like plant based proteins too.
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  Speaker 1: Okay, gotcha.
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  Speaker 2: And then by the time you get to those carbs,
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  Speaker 2: your body is much better equipped to handle them without
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  Speaker 2: you know, causing a huge spike in blood sugar.
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  Speaker 1: Interesting. He even specifically talks about fruit, saying like, even
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  Speaker 1: though it's natural sugar, right, if you just eat like
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  Speaker 1: a whole bunch of fruit by.
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  Speaker 2: Itself, yeah, it's still good.
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  Speaker 1: It can still mess with your blood sugar.
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  Speaker 2: It can. It's easy to think of fruit as like
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  Speaker 2: a free pass because it's natural and it's healthy, but
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  Speaker 2: it's still important to be mindful of how much you're
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  Speaker 2: eating and when.
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  Speaker 1: That's a really good point. Okay, so this food order
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  Speaker 1: strategy is definitely something I might have to experiment with. Yeah,
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  Speaker 1: now let's talk about processed foods, because your own does
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  Speaker 1: not hold back on this topic.
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  Speaker 2: No, he does not. He's like really adamant about reducing
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  Speaker 2: our consumption of processed foods as much as possible.
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  Speaker 1: Yeah, and especially those foods that have like a million
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  Speaker 1: ingredients on the label.
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  Speaker 2: Yes, like those ingredient lists that you can barely even pronounce.
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  Speaker 1: Right, It's like a chemistry experiment.
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  Speaker 2: Exactly, And that's usually a sign that it's full of
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  Speaker 2: like artificial additives, preservatives, all that stuff.
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  Speaker 1: Yeah, and he's not just like being a stickler for
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  Speaker 1: like clean eating or whatever. No, Like he actually connects
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  Speaker 1: the dots between the rise in chronic diseases and are
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  Speaker 1: like growing consumption of processed foods.
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  Speaker 2: Right, And there's actually a lot of research now that
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  Speaker 2: shows that link, you know, like there's a strong correlation
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  Speaker 2: between eating a lot of processed foods and an increased
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  Speaker 2: risk of things like heart disease, type two diabetes, even
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  Speaker 2: some types of cancer.
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  Speaker 1: It's kind of scary when you think about it. It
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  Speaker 1: is like we're bombarded with all this marketing that makes
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  Speaker 1: this stuff seem so appealing and convenient, right, but the
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  Speaker 1: reality is it's like filled with things that our bodies
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  Speaker 1: just don't know what to do with.
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  Speaker 2: And it's not just about what's in the food, it's
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  Speaker 2: also what's missing. Like processed foods tend to be really
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  Speaker 2: low in those essential nutrients fiber, vitamins, minerals, all the
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  Speaker 2: stuff our bodies actually need to thrive.
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  Speaker 1: Right, It's like the opposite of that food is medicine
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  Speaker 1: idea exactly. So it sounds like Geron's not saying processed
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  Speaker 1: foods are like completely off limits, right, but he's definitely
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  Speaker 1: advocating for like a more mindful approach.
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  Speaker 2: Yeah, absolutely choosing those whole, unprocessed foods as much as possible,
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  Speaker 2: you know, being more aware of the potential downsides of
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  Speaker 2: relying too heavily on those more processed options.
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  Speaker 1: Yeah makes sense. Yeah, which kind of, naturally, I guess,
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  Speaker 1: brings us to food marketing, Yes, because your own Obviously
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  Speaker 1: with his background, he knows this world really well.
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  Speaker 2: Oh yeah, he knows all the tricks of the trade,
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  Speaker 2: and he's like really good at pointing out all those
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  Speaker 2: tactics that food companies use to to make us think
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  Speaker 2: their products are healthier than they actually.
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  Speaker 1: Are, Like all those like sugar free claims and stuff
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  Speaker 1: that can be really misleading.
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  Speaker 2: Oh totally. I mean, just because something says sugar free
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  Speaker 2: on the label doesn't mean that it's automatically good for you, right,
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  Speaker 2: Like they often just replace the sugar with artificial sweeteners, right,
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  Speaker 2: and those come with their own whole set of concerns.
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  Speaker 1: Exactly, or like those low fat products that are just
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  Speaker 1: like loaded with sugar to make up for the.
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  Speaker 2: Lack of flavor exactly. And Jeron even talks about how
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  Speaker 2: fat in itself isn't necessarily bad, right, Like it's the
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  Speaker 2: combination of fat and y sugar, the dynamic duo, yes,
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  Speaker 2: which is so common in a lot of these processed foods,
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  Speaker 2: that's really problematic.
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  Speaker 1: It's like they're playing like a nutritional shell game with us,
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  Speaker 1: Like you try to avoid one bad thing and they
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  Speaker 1: just like replace it with another totally.
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  Speaker 2: And that's Whyn's so big on, like becoming informed consumers,
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  Speaker 2: like actually taking the time to read those labels. Don't
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  Speaker 2: just believe everything you see in a catchy slogan.
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  Speaker 1: It's like you need a PhD In food science just
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  Speaker 1: to like buy a box of crackers.
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  Speaker 2: Right, And it's not even just about the labels, Like
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  Speaker 2: we're constantly being bombarded with messages about the latest and greatest, you.
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  Speaker 1: Know, totally like superfoods and miracle weight loss teas.
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  Speaker 2: And all that. Exactly. It's easy to get caught up
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  Speaker 2: in the hype and think you need to like revamp
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  Speaker 2: your entire pantry with all these exotic ingredients to be healthy.
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  Speaker 1: Right, It's like where am I even going to find
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  Speaker 1: this stuff? And is it going to expire before I
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  Speaker 1: can even use it? All?
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  Speaker 2: Seriously? And that's actually the opposite of what Jiron's all about.
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  Speaker 2: He's all about like keeping things simple, sustainable.
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  Speaker 1: You know, Okay, I like that. Yeah, and speaking of
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  Speaker 1: things that can get I guess a little unsustainable. Yeah,
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  Speaker 1: Jiron has some pretty interesting things to say about caffeine.
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  Speaker 2: Oh yeah. He does not shy away from that topic.
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  Speaker 2: He even goes so far as to compare like caffeine
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  Speaker 2: addiction to get this Coca Cola's history with cocaine.
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  Speaker 1: Wow, Okay, that's a pretty bold comparison.
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  Speaker 2: It is. It is.
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  Speaker 1: But I mean when you really think about it, like
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  Speaker 1: how many of us are like completely reliant on that
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  Speaker 1: morning coffee just to like function, right.
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  Speaker 2: Yeah, And there's actually like a scientific reason for that,
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  Speaker 2: Like caffeine really does have an effect on our brain chemistry, yeah, right.
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  Speaker 2: It stimulates the central nervous system and over time our
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  Speaker 2: bodies can actually become like physically dependent on it.
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  Speaker 1: That explains those like withdrawal headaches people get exactly if
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  Speaker 1: they skip their coffee.
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  Speaker 2: Totally. So while caffeine and moderation is probably fine for
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  Speaker 2: most people, it's just something to be mindful of, right, Like,
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  Speaker 2: how much are you relying on it?
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  Speaker 1: Yeah, that's a really good point. Okay, So we've covered
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  Speaker 1: a lot of ground here. We talked about mindful eating,
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  Speaker 1: rethinking breakfast, that whole food order concept, ditching process foods,
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  Speaker 1: navigating food marketing, and even like caffeines, hold on us,
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  Speaker 1: what would you say is like the biggest takeaway from
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  Speaker 1: all of this?
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  Speaker 2: I think for me, Jerome's most important message is that
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  Speaker 2: there's no like one size fits all approach to healthy eating.
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  Speaker 2: You know. He talks about this idea of bioindividuality, which
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  Speaker 2: basically means that we're all different. We have different genetics, lifestyles,
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  Speaker 2: our gut bacteria is different. Wow. Really Yeah, and all
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  Speaker 2: of those things can affect how our bodies respond to
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  Speaker 2: different foods.
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  Speaker 1: So like what works for one person might not work
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  Speaker 1: for someone else at all exactly.
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  Speaker 2: So it's really about finding what works best for you.
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  Speaker 1: So how do you do that? Like, how do you
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  Speaker 1: figure out what works for you personally?
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  Speaker 2: It takes a little bit of listening to your body,
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  Speaker 2: you know, paying attention to those subtle cues like do
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  Speaker 2: you feel more energized after a protein rich breakfast or
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  Speaker 2: do certain foods make you feel like sluggish or bloated.
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  Speaker 1: It's like you have to become a detective of your
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  Speaker 1: own like digestive system.
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  Speaker 2: Yes, exactly, And it's a journey, not a race. You know,
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  Speaker 2: don't feel like you need to overhaul your entire diet overnight.
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  Speaker 2: Geron's all about like making gradual changes, Experiment a little,
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  Speaker 2: see what works, and you know, go from there.
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  Speaker 1: So instead of getting caught up in these rigid diet rules,
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  Speaker 1: it's more about just making conscious choices that support your
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  Speaker 1: overall well being, both physically and.
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  Speaker 2: Mentally, exactly, finding that sustainable way of eating that nourishes
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  Speaker 2: your body and your mind.
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  Speaker 1: Well said, so, listeners, as you're going about your day
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  Speaker 1: to day, think about this. What's one small tweak you
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  Speaker 1: could make to your eating habits based on what we've
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  Speaker 1: talked about, Maybe you want to try a different breakfast,
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  Speaker 1: or maybe you're going to start really looking at those
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  Speaker 1: food labels and like questioning some of those marketing claims. Remember,
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  Speaker 1: even small changes can make a big difference over time,
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  Speaker 1: and the more you pay attention to how different foods
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  Speaker 1: make you feel, the more empowered you'll be to make
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  Speaker 1: choices that really support your health and happiness. And on
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  Speaker 1: that note, we're going to wrap up this deep dive
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  Speaker 1: into healthy eating simplified. We hope you found it insightful
• 11:52
  Speaker 1: and most importantly motivating. Until next time,